Are sardines safe during pregnancy?

What does the evidence say about sardines during pregnancy?

1. Sardines are one of the fish highest in omega-3s and lowest in mercury, making them an easy everyday choice during pregnancy. 1
2. The small, soft bones in canned sardines are safe to eat and add calcium, a mineral you need about 1,000 mg of a day during pregnancy. 2
3. Because mercury builds up in your body over time rather than from one meal, fish guidance is measured by the week: about 12 ounces total, or 2 to 3 servings of a lower-mercury fish like sardines. 3
4. Fish and seafood like sardines are a natural source of iodine, a nutrient your body needs about 50% more of once you're pregnant. 4
5. A research review weighing fish's risks against its benefits in pregnancy comes down in favor of eating it, largely because of how much omega-3s help a developing baby's brain and nerves. 5

Is sardines safe in each trimester?

• First trimester. Early nausea can make the smell of any tinned fish hard to handle, so there's no rush to eat sardines this trimester. They keep well in the pantry, so they're an easy add-back once your appetite settles down.
• Second trimester. Appetite usually improves in the second trimester, which makes this a good time to work sardines into your week. The soft little bones are edible and add calcium, so there's no need to pick them out.
• Third trimester. Your baby's brain and nervous system keep growing fast in the third trimester, and sardines are still one of your best low-mercury omega-3 sources for that. They're also a quick source of protein and iodine on days when cooking feels like too much.